WOD Friday 10.04.2019

Mobility:
Lying Pec Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

Movement Prep:
T-Twist x 10 Alt reps
Samson Stretch x 10 Alt reps
Inchworm + Push Up x 5 reps
Standing Hip Opener/Closer x 5 reps

Warm Up:

“A” Row or Bike
“B” – 2 rounds
5 Scap Pull Ups
7 Beat Swings
9 Hollow Rocks

Technique & Review:

Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 3 reps
– Hang Power Snatch x 3 reps
– Power Snatch x 3 reps

HSPU
– Piked HSPU
– Box HSPU
– Strict HSPU
– Kipping HSPU

2 sets to build to workout load
7 Cal Row
5 Pull Ups
7 Wall Balls
5 HSPU
3-5 Power Snatch
– Rest 60 seconds b/t sets –

 

WOD

AMRAP in 14 minutes
60 Cal Row
50 CTB Pull Ups
40 Wall Balls (20/14)
30 Strict HSPU
20 Power Snatch (135/95)

*L2

AMRAP in 14 minutes
50 Cal Row
40 Pull Ups
30 Wall Balls (20/14)
20 HSPU
10 Power Snatch (115/75)

*L1

AMRAP in 14 minutes
40 Cal Row
30 Banded Pull Ups
20 Wall Balls
10 Box HSPU
10 Power Snatch (Light up to 75/55)